Whether walking or running, use a short stride with your feet low to the ground. The pace of your long runs or walks should be so gentle that there is no huffing and puffing. Runners should put 1-minute walk breaks into the long runs, every 1-3 minutes from the beginning.
Each person must get clearance from his/her doctor concerning strenuous exercise. This program is offered from one exerciser to another and not offered as medical advice.
Olympian Jeff Galloway has written the book on the 5K called 5K/10K. Over the past 35 years he has helped over a million runners and walkers reach the finish line of 5Ks, 10Ks, half marathons, and marathons through his fitness schools, retreats, books and individualized e-coaching. Subscribe to his free newsletter at www.JeffGalloway.com